5 replies to this topic

[Born2Juice4Ever]

VIPers,

What is your calf workout?

Mine is as follows:


I start of with the leg press. I load 10 plates per side for 20 reps
and then I climb up, up to 16 plates per side and rep from 12-15...

Sitted calf raise:
3 plates X 20
4 plates X 12
5 plates X 12
6 plates X 12
3 plates X 20

Donkey style:
Our equipment only goes up to 400lbs
I rep the blood out of them for 3-4 sets of 12--by now I am burning.

I generally implement calves with either my quad workout, OR my ham workout.
Or sometimes I will just come into the gym, do calves and then 45 min cardio---on one of the two cardio days I have.

Yours?



B2J

[MissKBuff]

I don't even bother working out my calves anymore...I was at the most plates that the machine could accomodate, pushing 400lbs, and was still going! Also, even after all of that, I wasn't noticing much difference in definition and separation and such. I know though that women's legs are different then mens legs when it comes to working out the calves and such, so I just stick to my cardio every morening on the eliptical for an hour each week day for legs, lol...

[DirtyD]

I typically keep my calf workout to a minimum bro!!! My calves are naturally big... I do not want them any bigger than they are now, just cut... So I stick to using light weights with more reps...

We have a stand up calf machine at the gym and I usually not even go above 280lbs, but I do tons of reps (maybe 30-40)... Once in a great while to change it up and shock the muscles I will throw 400+ pounds on and do 10 reps or so...

I do the same with two different angle of sit down machines we have... Light weights, lots of reps... BURN BABY BURN!!!

[dr. death]

I have found after almost 20 years as a trainer there is almost no consistant secret form for calves, Some respond to volume some to weight some to a miz you just have to find what works for you but there is one major fact that is overlooked all the time is that the calves have the quickest recovery time of any muscle group so try you different formulas and excercises but keep your rest at 30-30 sec max and eventually they will grow. Statistically the donkey calf raise recruits the largest percentage of fibers for the upper and the deeper part is hit better with a seated calf raise. Also the bigest mistake i see is bouncing and not doing a full slow stretch and contraction and hold.

[MissKBuff]

I have found after almost 20 years as a trainer there is almost no consistant secret form for calves, Some respond to volume some to weight some to a miz you just have to find what works for you but there is one major fact that is overlooked all the time is that the calves have the quickest recovery time of any muscle group so try you different formulas and excercises but keep your rest at 30-30 sec max and eventually they will grow. Statistically the donkey calf raise recruits the largest percentage of fibers for the upper and the deeper part is hit better with a seated calf raise. Also the bigest mistake i see is bouncing and not doing a full slow stretch and contraction and hold.

The the donkey calf raises are the best in my opinion Just tend to hurt the back sometimes, lol.

[light]

monday- leg press calf raise, 4 sets, 12-20 reps, then 1 drop set

thursday-seated calf raise, 4 sets 12-20, then 1 drop set